I Tried Mouth Tape For A Week–This $30 Wellness Hack Will Upgrade Your Whole Life

Mouth-taping has taken TikTok by storm, promising benefits from better sleep to reduced snoring. But does it live up to the hype? I tested this $30 wellness trend for a week to find out

If you haven’t heard, mouth-taping is the latest craze to hit the TikTok Explore page. A quick search on the app and you’ll find that the hashtag #mouthtaping currently has upwards of 52 million views . The trendy wellness practice, which involves placing a piece of lightweight fabric tape vertically across the middle of your closed lips while you sleep, is said to prevent mouth breathing. And according to the Cleveland Clinic , it’s also a big help to prevent snoring.

Many influencers are apparently ‘all in’ on the trend, with doctors even chiming in. “I saw a lot of improved benefits, I slept better [and] some other reported benefits are that you improve the release of nitric oxide, you help stimulate your parasympathetic activity, you get more relaxed, more calm,” explains Dr. Daniel Barrett in a TikTok on the subject .

“I’ve even noticed that my allergies went away. If you have a lot of allergies or a stuffy nose in general, forcing yourself to breathe through your nose, at least for me, was able to reduce that,” added the plastic surgeon.  But as any discerning viewer knows, TikTokers can exaggerate. Here at ATN, we’re always game to try something new in the name of wellness.

Keep reading for one writer’s experience with this buzzy, $30 wellness hack.

My Symptoms

When it comes time for bed, my sleep patterns are all over the place. I try to get my full eight hours, but it doesn’t always happen. To my knowledge I’m not a snorer, but unconfirmed, whether I breathe in through my mouth or nose as I slumber (probably both). Additionally, I don’t have crazy allergies, but this time of year my nose can get a bit stuffy and dry, so I was curious if this would help.

I’m not going to lie, the idea of using mouth tape kind of freaked me out at first. The thought of restricting half of my oxygen source did not sound fun. However, after doing some research I found that nose breathing does indeed have benefits. The list includes lowering blood pressure , filtering allergens , moisturizing your throat , and more importantly to me: decreasing anxiety .

With that in mind, I was excited to check it out. For the job, I used Dream Performance & Recovery’s Dream Mouth Tape .

“Mouth taping has taken over the internet for its unconventional approach to sleep, but the benefits of mouth taping can benefit overall human health,” says Dream Performance & Recovery co-founder and Chief Brand Officer, Todd Anderson . “The practice leads to nasal breathing which is scientifically proven to increase the quality of REM sleep, cardiovascular health, heart rate variability (HRV), and athletic performance, and can aid sleep apnea and reduce snoring.”

First impressions

Dream Performance & Recovery’s mouth tape is luxe. It’s made of a soft, super thin bamboo silk fabric that sits comfortably on your skin. Some other brands have a breathing hole cutout in the middle. This one doesn’t, but it’s all good as the two-way stretch makes you feel less confined, so you won’t feel like you’re suffocating. It also comes in a bunch of fun colors (I chose blue).

Pick from a variety of sizes, depending on your comfort level. They have a full size, which covers just the lip area, and a strip, which is much smaller and vertically adheres to the center of your lip area. While I started with the full size (and did just fine), I’d highly recommend the strip for any hesitant newbies. And then there’s the Dream Tape+ which is infused with vitamins for skincare and sleep benefits. They also come in 30-day monthly packs, but you can sign up for auto-renewal at a discounted price.

How do you use mouth tape?

Using the tape is pretty self-explanatory but I do have some tips. To apply, simply remove the tape from the packaging, pull the tape from both sides to rip the center crease, and peel off the paper. The tape itself feels like a very thin fabric bandaid, minus the gauze in the center. I was surprised to find that it wasn’t all that sticky and I wasn’t so sure it would stay in place all night, let alone for the 12 hours the brand claimed.

Pro tip: If you are someone who has a lavish skincare routine (guilty) try to avoid slippery products like oils that make it difficult for the tape to stay in place. Similarly, you’ll want to wait 15 to 30 minutes after your skincare to ensure your products are absorbed and your skin is completely dry.

My Results

Again, I don’t think I’m a snorer (and I sleep alone), so the jury is out if the tape helped on that front. Right away, however, after night one I noticed that I had a deeper, more restful sleep. For once in a long while I woke up feeling energized before I even had my first cup of coffee. This remained the case throughout the week as I noticed I was more alert, which allowed me to make healthier choices (i.e. actively choosing to eat more veggies and protein and foregoing alcohol). Also noticeably, I was less stuffy, which was a nice relief.

Final Verdict

After only using mouth tape for a week, I’m fully aware that this may be the result of a placebo effect. However, I firmly believe that using mouth tape has allowed me to get better sleep and breathe better throughout the day. The stretchy bamboo silk fabric made it easy to adjust to using mouth tape, too. However, since I don’t have snoring issues, I’d be curious to see how this works for someone who does.

Who shouldn’t do mouth taping?

If you’re in it for help with sleep apnea, there are conflicting data on its effectiveness, and researchers don’t recommend it for moderate to severe sleep apnea. No matter who you are, before trying mouth tape, consult with a doctor to make sure it’s safe for you.

Shop Now

Dream Performance & Recovery Dream Tape, $30 (or $23 with a subscription)

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